Temperatures soar as summer continues, making it sometimes unbearable to workout outside. Runners and walkers alike must find refuge from the summer heat, taking their workouts indoors. While not as scenic, working out on a treadmill whether at home or in a gym can be a fabulous calorie-torching workout all while enjoying air conditioning!

Walking or running on a treadmill has its benefits.

“The treadmill allows you to change speed and incline to vary your workout quickly,” said Jennifer Jordan, certified personal trainer. “Plus, you don’t have to worry about traffic or uneven terrain, therefore helping you keep your stride more consistent. Especially, in an area that is relatively flat, running or walking on a treadmill allows you to get some hill work in to mix up your workout for more of a challenge.”

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Running Workout chart.(Photo11: Tracee Neese/Bella/pnj.com)

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Walking Workout chart.(Photo11: Tracee Neese/Bella/pnj.com)

Walking at 3.5 mph can burn up to 314 calories per hour for a 160-pound person, according to MayoClinic.com. For the same individual, running at 5 mph boasts a burn of approximately 580 calories per hour.

In this month’s workout, we’ve created two ladder treadmill workouts, one geared for walkers — increasing and decreasing incline, and the other for runners — increasing and decreasing speed.

Always warmup for 5-10 minutes before you begin, and cool down by stretching. Consult your physician before beginning any new workout regimen.